What to eat at suhoor (sehri) when you train
By DinFit · Published 29 October 2026 · How these articles are made
Every claim on this page names its source. It has been checked against those sources, not reviewed by a health professional.
A registered dietitian writing for the British Dietetic Association suggests a suhoor with slow-release carbohydrates, some protein, fruit or vegetables and plenty to drink, eaten as late as you can before the fast begins.1 A 2023 sports medicine guideline suggests high-glycaemic foods at suhoor instead, and a small trial found that a low-glycaemic suhoor gave no benefit to a run 12 hours later.2, 3 So the sources differ on carbohydrates, and agree on protein, on drinking well and on not skipping the meal.1, 2
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How much protein, and when?
The International Society of Sports Nutrition describes protein doses of about 20 to 40 grams, ideally spread every 3 to 4 hours, for healthy people who exercise.4 With only iftar and suhoor to eat in, sharing your protein between them fits that advice to the hours you have, which is DinFit's own suggestion rather than the Society's.4 A 2023 review of studies in adult athletes found that protein intake held steady during Ramadan, while energy, carbohydrate and water intake fell.5 The dietitian's examples of protein foods include meat, fish, eggs, beans, lentils, nuts and seeds, and dairy foods, which she describes as slow-release.1
Who this research is about
The protein advice is written for healthy people who exercise, not for fasting.4 No study we read tested how to share protein between iftar and suhoor.
Slow-release or quick carbohydrates?
Before a hard or long session, the dietitian suggests good amounts of slow-release carbohydrates at suhoor, such as wholegrain cereals, wholemeal bread, brown or basmati rice, wholemeal chapattis, oats, beans or lentils.1 The 2023 guideline suggests high-glycaemic foods at suhoor, to have more carbohydrate available for a session later in the day, and both low and high glycaemic foods at iftar.2 In a 2014 trial, 12 Muslim men ate either a low-glycaemic or a mixed suhoor before a 60-minute run about 12 hours later, and the low-glycaemic meal brought no benefit: they ran less far in the time trial, though it felt easier.3
What should you drink at suhoor?
Another registered dietitian writing for the British Dietetic Association suggests splitting your drinks evenly between iftar and suhoor, since drinking a lot at once fills you up and takes away your appetite.6 The sports dietitian suggests water as the main drink at suhoor before a lighter day, and adding some salt in cooking but not at the table, since too much salt can make you thirsty during the day.1 Staying hydrated in Ramadan covers drinks through the whole night.
Should you skip suhoor?
The sports dietitian advises against missing suhoor, since it can leave you with less energy during the day.1 The 2023 guideline suggests, for fasts longer than 12 hours, eating suhoor just before dawn rather than earlier.2
Who this research is about
That suggestion is the guideline panel's expert opinion, written for athletes.2
And iftar on a training day?
For iftar, the sports dietitian suggests breaking the fast with dates and water, or milk, then foods such as soups, salads and fruit, and later in the evening another meal or a carbohydrate snack to help you recover.1 A 2012 review of practical recommendations for high-level athletes notes that training late in the day lets you eat after the session, which helps recovery.7
If you live with a health condition, take regular medication, are pregnant or breastfeeding, or have had an eating disorder, talk to your doctor about training and eating while you fast.
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Every source is described in our own words; none is quoted.
- Kausar N. Sport and exercise during Ramadan. British Dietetic Association, 7 April 2022. On bda.uk.com
- Chamari K, Guezguez F, Khalladi K, et al. Aspetar clinical guidelines: Ramadan fasting and exercise for healthy individuals. Tunis Med. 2023;101(1):1-14. PMID 37682254. Full text on PMC
- Png W, Bhaskaran K, Sinclair AJ, Aziz AR. Effects of ingesting low glycemic index carbohydrate food for the sahur meal on subjective, metabolic and physiological responses, and endurance performance in Ramadan fasted men. Int J Food Sci Nutr. 2014;65(5):629-636. PMID 24524697. Record on PubMed
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PMID 28642676. Full text on PMC
- Trabelsi K, Ammar A, Boukhris O, et al. Dietary Intake and Body Composition During Ramadan in Athletes: A Systematic Review and Meta-Analysis With Meta-Regression. J Am Nutr Assoc. 2023;42(1):101-122. PMID 35512756. Record on PubMed
- Frascina C. Ramadan and diet. British Dietetic Association, 1 April 2022. On bda.uk.com
- Maughan RJ, Zerguini Y, Chalabi H, et al. Achieving optimum sports performance during Ramadan: some practical recommendations. J Sports Sci. 2012;30 Suppl 1:S109-17. PMID 22769241. Record on PubMed
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